Glossary

SRA (Stimulus · Recovery · Adaptation)

Programming Recovery Timing

Training works only when stimulus, recovery and adaptation are timed smartly. Tie SRA to RPE, RIR, MEV, NEAT & maintenance calories to make progress predictable as a hardgainer.

Notice

This page provides context and guardrails. It is not individual medical, nutrition, or training advice. Suitability and tolerance are individual; for pre-existing conditions, pregnancy/lactation, or medication, consult qualified professionals before making changes.

Term and System Placement

In short SRA = Stimulus → Recovery → Adaptation. A sufficient stimulus creates fatigue; with adequate recovery (sleep, calories, protein, stress control) adaptation follows. Ideally, you place the next stimulus when capacity peaks (supercompensation) — not earlier, and not long after.

  • Stimulus: mechanical tension near failure (steered via RIR/RPE), clean technique.
  • Recovery: sleep, calories (meet TDEE), manage NEAT, hydration.
  • Adaptation: strength/hypertrophy, coordination — visible via progress in load/reps at similar RIR.
Notice

High NEAT often lengthens recovery. Adjust maintenance & lean surplus accordingly.

Timing and Frequency

In practice, many hardgainers do well with a per-muscle 48–96 h stimulus frequency — depending on volume, RIR/RPE, sleep/stress and daily activity.

Muscle / lift typeTypical SRA windowNote
Back (pull/row)48–72 hTechnique-heavy; steer with RPE.
Chest (pressing)48–72 hSolid progress at 2×/week & RIR 1–2.
Quads (squat/leg press)72–96 hHigher systemic load; hit MEV, smooth out outliers.
Hamstrings (hinge/curl)72–96 hIntense → longer pause; DOMS ≠ progress.
Shoulders/Arms48–72 hSmaller muscles; moderate & slightly more frequent.

Practice – Monitoring and Guardrails

  • Monitoring: strength trend ↑, target RIR hit, DOMS subsiding, sleep/appetite stable.
  • Deload: every 6–10 weeks or with stagnation/persistent fatigue.
  • System load: high NEAT → raise calories +150–250 kcal or pull steps back into corridor.
  • Nutrition: hit a lean surplus; protein ~1.8–2.2 g/kg; respect BMR & TDEE.

Implementation in Training

  • Track: sets, load, reps, RPE/RIR, subjective recovery (1–5).
  • Plan: big muscle groups every 2–3 days; smaller ones a bit more often — each within your SRA window.
  • Link: coordinate SRA ↔ MEV (volume) & RIR/RPE (intensity); watch Rate of Gain.

Common Mistakes

  • Frequency too high: new stimulus before recovery finishes → creeping performance dips.
  • Always RIR 0: no buffer for progression; higher fatigue/injury risk.
  • Ignoring nutrition: surplus missed, NEAT too high, protein too low.
MYTH #1

“Hardgainers must eat 6 meals a day”

False. The number of meals is secondary – what matters are total daily calories and protein distribution. Most hardgainers do perfectly fine with 3–4 meals plus shakes, as long as they reach their lean surplus and spread their protein evenly throughout the day. Learn more in the full article: Myth #1.

MYTH #2

“More training = more muscle”

False. Muscle growth follows the equation Growth = Stimulus × Recovery – not Sets × Ego. Hardgainers grow through quality over junk volume: focus on the SRA cycle, RIR control, and balanced MEV/MRV. Learn more in the full article: Myth #2.

Studies and Evidence (PubMed)

If you want to dive deeper into the dose-response relationship in resistance training, here is a small selection of PubMed-listed studies:

Note: These papers are written for professionals. They do not replace medical advice.

FAQ

When do I place the next stimulus?
When performance, “drive” and technique are ≥ baseline and fatigue has cleared — often 48–96 h, depending on volume, RPE/RIR, sleep/stress.

How does sleep affect the SRA window?
Poor sleep extends recovery → temporarily lower frequency; alternatively raise calories/protein and dial down NEAT.

Safety

If you have pain, injuries or medical conditions, seek medical clearance before changing training, sleep or nutrition.

Feature Article

Training Volume and Fatigue System – Volume, Fatigue, and Recovery at a Glance

The Training Volume and Fatigue System shows how volume (MEV, MV, MAV, MRV, Junk Volume), fatigue (SFR, RIR/RPE) and recovery (SRA, Deload) shape your programming – clear orientation guardrails, not rigid prescriptions.

Ideal as a home base when you want to structure volume cycles, plan deloads, and run progression as a programming brain instead of pure intuition – especially in a hardgainer context.

🔎 View Training Volume and Fatigue System
Practice

You do not just want to understand 1RM, RIR and volume – you want them wired into a structured plan? Then use the Hardgainer Training Plan Generator.

Hardgainer Training Plan Generator

No guesswork: setup → volume → RIR – structured, visualized, hardgainer-specific.

  • Setup selection: Barbell/dumbbell, home gym or commercial gym.
  • Split & frequency: Muscle-group and weekly structure in a system.
  • Level: From beginner to advanced – clear guardrails.
  • Volume per muscle: Sets within the MEV–MAV range.
  • RIR/RPE targets: Control set difficulty per exercise.
  • SFR focus: Exercise selection with a strong stimulus-to-fatigue ratio.
  • CNS & fatigue gauge: Load overview at a glance.
  • Weekly overview: Structured plan instead of random sets in chaos.
  • Guides & glossary: Embedded in the Training Volume & Fatigue System.
📋 Generate your training plan
Training Volume & Fatigue System RIR – Reps in Reserve

Reference ranges → fine-tuning via progression, biofeedback and 4–8 week mesocycles.

Directly related

Notice: Descriptive information for orientation — not a treatment, diet or training prescription. Individual differences and possible contraindications apply.

Notice

Descriptive information for orientation — not a treatment, diet or training prescription. Individual differences and possible contraindications apply.

© Hardgainer Performance Nutrition® • Glossary • Updated: Nov 25, 2025